Remember, a diet is temporary. Your nutritional habits should be a sustainable behavior modification for life.

There are trending popular diets such as the Mediterranean and the DASH diet.

Both can help jump start you to make better and longer lasting nutritional decisions

Both diets “offer guiding principles for eating, like eating more fruits and vegetables, as well as whole grains, fish, legumes, nuts and low-fat dairy foods”

Mediterranean- emphasizes simple, plant-based cooking, with the majority of each meal focused on fruits and vegetables, whole grains, beans and seeds, with a few nuts and a heavy emphasis on extra virgin olive oil.

DASH or “Dietary Approaches to Stop Hypertension” utilizes eating more veggies, fruits and low-fat dairy foods while cutting way back on any food high in saturated fat and limit your intake of salt

Therefore, your recommendations are literally based on YOU making it the perfect tool for measuring food & nutrients

General recommendations

Active men do best with 6-8 servings of each food group per day (2,300-3000 calories)

Active women do best with 4-6 servings of each food group per day (1,500-2,100 calories)

Tip #4 | New Year, New You!

It’s a New Year! We have goals and want to accomplish them ASAP. We hit the ground running. We join a new gym looking to shed away the holiday weight gain and get a strict “diet” for the New Year. It starts with you and your Mindset! Develop one new nutritional habit:

Make a conscious effort to develop, correct, develop a new behavior to improve your health and well being

Shoot for at least one high quality nutrient meal with whole minimally processed food

Include a lean protein, vegetables, fruits, and whole grains

Develop your own “super shake”

Include a minimally processed protein powder, fruits, vegetables and good fats to create a quick and easy smoothie